Pre WOD
10:00 minutes of Muscle Up Practice
Use the following progressions and break downs to practice:
Kneeling to MU, Ring row to MU transition, Strict MU sitting on Band, Kipping form Lying on Back, Strict MU w/ assistance, Ring to Hips Kipping, Banded Bar MU etc….
Use the following progressions and break downs to practice:
Kneeling to MU, Ring row to MU transition, Strict MU sitting on Band, Kipping form Lying on Back, Strict MU w/ assistance, Ring to Hips Kipping, Banded Bar MU etc….
WOD:
Work up to heavy BB Complex
Work up to heavy BB Complex
Barbell Complex =Deadlift + Hang Clean + Front Squat + Push Press + Back Squat + Behind Neck Press
-Squat Clean Thrusters or okay for the 1st, 4 movements. It is also okay to sub the BB today for KB or Bulgarian Bag, your pick!
Then:
Rx+
20:00 AMRAP
2 MU
2xBB Complex 185/115#
10 Box Jumps 24″
Rx+
20:00 AMRAP
2 MU
2xBB Complex 185/115#
10 Box Jumps 24″
Rx
20:00 AMRAP
4 Chest to Bar Pull Up
2x BB Complex 135/95
10 Box Jump 18″
20:00 AMRAP
4 Chest to Bar Pull Up
2x BB Complex 135/95
10 Box Jump 18″
Results: 8 Rounds + 3 @ 125#, rx+
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